wellhealthorganic.com: Organic Food Benefits: Why They Matter for Your Health

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Organic food is produced in compliance with organic farming standards that regulate the way agricultural products are grown and processed. While the regulations vary from country to country, in the U.S., organic crops must be grown without the use of synthetic herbicides, pesticides, and fertilizers, or bioengineered genes (GMOs).

Organic livestock raised for meat, eggs, and dairy products must be raised in living conditions accommodating their natural behaviors (such as the ability to graze on pasture) and fed organic feed and forage. They may not be given antibiotics, growth hormones, or any animal by-products.

What Is Organic Food?

Technically, “organic” means that something comes from living (or formerly living) matter. However organic foods are grown and processed with organic farming methods, which exclude certain practices that are normal in conventional agriculture. The “no go” list for organic farming includes:

  • No synthetic fertilizers.
  • No fertilizers are derived from sewage sludge, the material left over after human sewage is processed.
  • Minimal use of synthetic pesticides.
  • No genetically engineered crops, more commonly known as genetically modified organisms, or GMOs.
  • No irradiation to kill diseases or pests, or to extend shelf life.
  • No growth hormones or antibiotics are needed to raise livestock.

What Does “Organic” Really Mean?

First things first: “organic” isn’t synonymous with “natural.” “Natural” on labels simply means the product has no artificial additives. “Organic,” however, goes much deeper. In the United States, the USDA has strict guidelines that farmers and producers must meet to label their products “organic.” This certification focuses on sustainable farming practices. They also prohibit genetically modified organisms (GMOs), synthetic pesticides, and certain fertilizers.

Unpacking the Benefits of Organic Food

Numerous studies suggest that choosing organic fruit and vegetables offers a range of potential benefits over conventionally grown counterparts. Some organic products include meat, dairy products, and even organic oats.

Fewer Pesticides

Organic farming significantly limits pesticide use. Why does this matter? Pesticide residues have been linked to various health concerns. It’s always a smart move to minimize your exposure to these chemicals whenever possible.

More Nutrients

Several studies indicate that organic produce, in particular organic fruits, boasts higher levels of specific vitamins, minerals, and antioxidants, including fatty acids. This difference can be attributed to healthier soil and the absence of chemical interference. And who doesn’t want more nutritional bang for their buck?

Environmental Protection

Choosing organic often aligns with a more sustainable lifestyle. Organic food production tends to be easier on the environment. This includes promoting biodiversity, enriching soil health, and conserving water resources. While this benefit might not directly impact your health, it contributes to a healthier planet for all.

What are the Benefits of organic food?

As mentioned, organic foods often have more beneficial nutrients—such as antioxidants—than their conventionally-grown counterparts. Additionally, observational studies show that people with allergies (to foods, chemicals, or preservatives) may find their symptoms lessen when they focus on eating organic. At any rate, eating organic has many benefits:

contains fewer pesticides

Chemicals such as synthetic fungicides, herbicides, and insecticides are widely used in conventional agriculture. These residues remain on (and in) the food we eat.

often fresher and more flavorful

It doesn’t contain preservatives that make it last longer. Organic produce is sometimes produced on smaller farms, closer to where it’s sold.

Is better for the environment

Organic farming practices help the environment. They reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without synthetic pesticides is also better for nearby animals, as well as people who live close by.

Livestock is Healthier

When livestock are fed animal byproducts, their risk of mad cow disease increases. And, the use of antibiotics can create antibiotic-resistant strains of bacteria. Beyond organic, it’s worth noting that purchasing grass-fed and pasture-raised livestock provides additional nutritional benefits. Unfortunately, animals who eat an organic diet consume primarily organic corn and grain.

Animal protein is richer in certain nutrients

Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions. They’re healthier animals, as a whole. Organically-raised animals are typically given more space to move around. Plus, they have access to the outdoors.

How does growing organic food impact the soil?

Healthy soil provides a consistent release of nutrients to plants. According to the Rodale Institute, soil that contains organic matter is able to hold more air and water. Best of all, healthy soil can sequester carbon. Meaning, it can help combat climate change. Like humans, soil has its own microbiome. In fact, soil and the human gut have a very similar number of active microorganisms. That said, human gut microbiome has only 10 percent of the biodiversity found in soil. When food is conventionally grown—due to synthetic pesticides, herbicides, and fertilizers—the health of our soil plummets. In turn, this may be directly tied to deficiencies in the human microbiome.

How to eat organic on a budget

There are a variety of ways to stick to your budget while still creating nutritious, organic recipes. Contrary to popular belief, it is possible to keep your grocery bill low while still fueling your family with nutrient-dense food! Ultimately, it comes down to planning, comparing options, and knowing what’s the best bang for your nutritional buck.

MEAL PLAN

Planning your meals can help you avoid buying packaged items you don’t need or fresh veggies that might go bad. Meal planning also helps you avoid eating out on a regular basis.

GO MEATLESS

Protein is an essential macronutrient for several functions within the body—muscle growth, tissue repair, hormone regulation, and more. However, the price of meat continues to increase. There are many non-meat protein ingredients that can make a low-cost swap for animal proteins. Think: of legumes (beans, lentils, peas), dairy (cottage cheese, etc.), nuts and seeds, and non-GMO soy products.

COMPARE OPTIONS

Between e-commerce stores like Thrive Market and Brandless, to discounted organic produce, like Misfits Market, it’s always helpful to spend a few minutes comparing prices. You can also sign up for grocery store apps (like Sprouts) to see what’s on sale. By doing a bit of homework, you can stay within your budget. Last but not least, Budget Bytes has a ton of tips, tricks, and economical recipes.

BUY IN BULK

Buying foods in larger package sizes—“in bulk” (or family size)—is often the way to get the lowest unit price. If you haven’t checked the unit price when buying groceries, now is the time. You should see it listed near the item’s price. I love buying ingredients like nut butter, lentil-based pasta, olive oil, and organic meat at Costco. Some of the cheapest ingredients to buy in bulk are beans, rice, frozen vegetables, and bananas.

EMPHASIZE WHOLE FOODS

As a helpful rule, first shop the perimeter of the store. This will make you more likely to fill your cart with fruits, veggies, and protein. In other words, whole foods. While processed foods tend to be less expensive than most fresh foods, that is because the U.S. government subsidizes the producers of those main ingredients (i.e. corn and wheat). In turn, that helps keep crop prices low.

SHOP THE FROZEN SECTION

Typically just as nutritious as their fresh counterparts, frozen fruits and veggies are less expensive and available year-round. Picked and packaged at their height of ripeness, freezing seals in nutrients (and flavor). With the shelf life being much longer, you can prolong the frozen fruit or veggie’s use. Frozen produce is usually sold in large bags, allowing you to use only what you need and keep the rest in your freezer.

Navigating the Organic Label Maze

Walking down the grocery aisle, it’s easy to feel overwhelmed by various labels like “100% Organic,” “Organic,” or “Made With Organic Ingredients.” Knowing the differences can be crucial for making informed decisions about the products you buy.

To determine what qualifies as a certified organic product, you can review the ingredients label to see if it meets the USDA organic standards. To make things easier when shopping, look for the USDA seal, which signifies that the product is USDA certified. Foods labeled as organic must meet strict government standards and regulations. Products labeled “100% Organic” must only include organic ingredients on the ingredient list. The National Organic Program has a list of approved additional ingredients.

Debunking the Myths

One common misconception is that organic food is always safer from bacterial contamination. This isn’t true. Organic farming utilizes natural pesticides and green manure to improve soil quality. While this is great for improving soil,  organic food, like any food, requires proper handling, storage, and cooking.

Organic farms help to reduce soil erosion. These farms also help combat climate change and preserve biodiversity. The key is to practice food safety measures no matter what you’re eating. Always wash your produce thoroughly under running water before consuming it, organic or not.

Disclaimer:

This article provides general information on the benefits of organic food for educational purposes only. It is not a substitute for professional nutritional or health advice. Always consult with a qualified healthcare provider or nutritionist before making significant changes to your diet. Well Health Organic does not take responsibility for the accuracy, completeness, or outcomes of the information provided. The content is intended to guide and inform about organic food choices and is not a guarantee of specific health benefits.

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